Dark chocolate, one of the most decadent treats from cacao, is a complex food made from the seed of the cocoa tree, rich in various nutrients, and one of the best sources of antioxidants. In addition, there are several health benefits of dark chocolate.
Dark chocolate contains 70-85% Cacoa. A bar of dark chocolate has a high amount of cacao and less sugar than milk chocolate. However, not all dark chocolates are created equal. The quality of dark chocolate substantially depends on the cocoa content- the higher the cocoa, the richer the taste, and the greater the benefits.
Dark chocolate nutrition facts
Before we delve into the benefits of dark chocolate, we should understand the dark chocolate nutrition facts. According to the U.S. Department of Agriculture, FoodDataCentral, 100 grams of dark chocolate (70-85% Cocoa) contains a high amount of cocoa, a significant amount of soluble fiber, and is loaded with minerals. It is a powerhouse of iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium.
Moreover, dark chocolate is packed with antioxidants like polyphenols, flavanols, and catechins. These compounds help fight against the oxidative stress in our body, reducing the risk of many diseases. It is also a good source of healthy fats and a moderate source of sugar, making it a balanced, nutritious choice for a sweet treat.
| Name | Amount |
| Energy | 598 kcal |
| Protein | 7.79 g |
| Total lipid (fat) | 42.6 g |
| Sucrose | 24 g |
| Carbohydrate | 45.9 g |
| Fiber | 10.9 g |
| Sugar | 24 g |
| Glucose | 24 g |
| Calcium | 73 mg |
| Iron | 11.9 mg |
| Magnesium | 228 mg |
| Potassium | 715 mg |
| Zinc | 3.31 mg |
| Selenium | 6.8 ug |
| Riboflavin | 0.078 mg |
| Phosphorus | 308 mg |
| Sodium | 20 mg |
| Copper | 1.77 mg |
| Thiamin | 0.034 mg |
| Niacin | 1.05 mg |
Is Dark chocolate healthy?
The question” Is dark chocolate healthy?” often comes up in health discussions, and the answer is a resounding yes! Dark chocolate is a delicious treat packed with health-boosting properties.
A. Benefits of dark chocolate
Several studies have been published in different scientific journal articles on the health benefits of dark chocolate. However, a few prospective cohort studies are notable. The following are the possible health benefits of dark chocolate.
1. Hypertension
A review article published in the Journal of the American Dietetic Association mentioned that cocoa beans used to make dark chocolate contain minerals such as magnesium, copper, potassium, and calcium, which are necessary for vascular function and may reduce the risk of hypertension and atherosclerosis.
2. Cardiac mortality
The first cohort study of cocoa intake in Dutch men and cardiovascular outcome in 2006 resulted in cocoa consumption significantly lower cardiovascular mortality. Similarly, a study in Stockholm, Sweden, in 2009 assessed the relationship between chocolate consumption and cardiac mortality. They found eating chocolate twice or more per week was less likely (66%) to suffer cardiac death than those who never eat chocolate.
3. Diabetes
Dark chocolate and diabetes have a surprising connection. There are Several scientific studies have published in this issue. A study published in The British Journal of Nutrition showed chocolate consumption once per week, or more may reduce the diabetes sugar level compared to those who never ate chocolate. Therefore, dark chocolate may reduce the sugar level.
However, consuming a moderate amount of dark chocolate is key here. Since dark chocolate still contains sugar, excessive consumption can lead to weight gain and other health issues.
4. Blood pressure
A study by Buijsse and a group in Germany found consumption of chocolate may reduce the risk of myocardial infarction and stroke. However, their analysis suggested further research to get a strong claim.
B. Does dark chocolate have caffeine?
Another common question is, “Does dark chocolate have caffeine?” The answer is yes, but the amount is relatively small compared to coffee, tea, and other common drinks. According to the United States Department of Agriculture, FoodData Central, 100 grams of Chocolate, dark, 70-85% cacao solid contains 80 mg of caffeine. An 8-ounce cup of coffee contains around 95 mg of caffeine, and the same black tea contains 47 mg.
However, the caffeine content in dark chocolate might vary depending on the cocoa content. The higher the cocoa percentage, the higher the caffeine. So, if you’re sensitive to caffeine, you might want to check the cocoa content before consuming dark chocolate.
C. Dark chocolate protein
While dark chocolate is not typically recognized as a protein-rich food, it does contain a fair amount of protein. A 100-gram bar of dark chocolate with 70-85% cocoa contains approximately 8 grams of protein. While this is not a massive amount, it’s a nice bonus, considering all the other health benefits of dark chocolate. However, it is essential to remember that dark chocolate should not be your primary source of protein. It’s a supplementary source of protein.
Concerns about dark chocolate
1. Heavy metals in dark chocolate
While dark chocolate’s benefits are impressive, it’s crucial to address the concerns about heavy metals, notably lead, in dark chocolate. Cocoa plants can absorb lead from the soil and end up in chocolate during manufacturing.
However, reputable chocolate makers take steps to minimize lead and other heavy metals in their products. Choosing high-quality dark chocolates from reliable brands is always a good idea to ensure you’re not consuming harmful substances.
2. The best dark chocolate brands
Choosing the best dark chocolate can be challenging with many brands available. Top-notch brands offering excellent dark chocolate include Lindt, Ghirardelli, Green, and Black’s organic and Endangered species.
These brands offer a range of dark chocolates with varying cocoa percentages, so you can choose according to your preferences and health goals.
3. Is dark chocolate vegan?
“Does dark chocolate have dairy?” is a common question among chocolate lovers. Traditional dark chocolate should not contain dairy. However, some manufacturers may add milk or milk-derived ingredients to improve the texture and taste. Therefore, if you’re lactose intolerant or dairy allergic, always read the ingredient list before purchasing. Similarly, One might wonder, “Is dark chocolate vegan?” Most dark chocolates are vegan, made from cocoa beans, sugar, lecithin, and vanilla.
Summary
Dark chocolate is famous among chocolate lovers and is rich in different nutrients. A bar of dark chocolate has a high amount of cacao and less sugar than milk chocolate. However, dark chocolate contains 70-85% Cacoa. Dark chocolate has caffeine, can be vegan-friendly, and has several benefits. Different studies have shown that the consumption of dark chocolate may reduce the risk of hypertension and atherosclerosis, cardiac mortality, sugar levels, and blood pressure. But, more studies with larger samples and clinical trials need strong claims. Enjoy high-quality dark chocolate and reap the benefits of dark chocolate without the guilt. After all, who said healthy can’t be delicious?
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